A green salad can seem like a safe choice when you are trying to eat healthier or lose weight, but your choice of toppings can dramatically affect your diet. Croutons add texture and flavor to salads, and they can be beneficial if they encourage you to eat more salads. However, they do not add many essential nutrients compared with their calories, so it is best to eat them only in small quantities.
An ounce of unseasoned croutons has about 122 calories, and an ounce of seasoned croutons has 186 calories. The nutritional values of specific kinds of croutons can vary depending on factors such as their ingredients and whether they are seasoned or unseasoned. For specific information about the croutons that you eat, check the nutrition label on the package, or, if you are at a restaurant, ask the server whether the information is available.
Macronutrients
An ounce of plain croutons has 3.5 g of protein and 22 g of carbohydrate, and seasoned croutons have 4.3 g of protein and 25 g of carbohydrate per ounce. Plain croutons have 2 g of total fat and 0.5 g of saturated fat, and seasoned croutons have 7 g of total fat and 2 g of saturated fat. Seasoned croutons may contain extra fat from being coated in butter or oil. The Mayo Clinic suggests using nuts or seeds to add flavor and crunch to your salad instead of adding croutons.
Sodium
Plain croutons have 209 mg of sodium per ounce, and seasoned croutons have 436 mg. A high-sodium can lead to high blood pressure, and healthy adults should not have more than 2,300 mg of sodium per day, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Sources of sodium in croutons may include their bread, which is usually high in sodium, and salt or salty flavorings, such as garlic or herb seasonings. Salad ingredients that are naturally low in salt include most fresh vegetables, nuts and low-sodium dressings. You may also be able to find low-sodium croutons in a store.
Other Nutrients
Plain croutons have 1.5 g dietary fiber, and seasoned croutons have 2 g. Croutons made from whole-grain bread may be higher in fiber. An ounce of croutons has 40 mcg folate, or 10 percent of the daily value. Folate is an essential vitamin for preventing neural tube birth defects. Croutons provide 0.19 mg of thiamin, or 13 percent of the daily value, and 1.6 mg of niacin, or 8 percent of the daily value. Thiamin, or vitamin B-1, and niacin, or vitamin B-3, are necessary for energy metabolism.
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